Introduction:
Yuca is a root vegetable. It should not be confused with the other ornamental plant variety, Yucca. Yuca is the root of the cassava plant, which serves as a great substitute for potatoes as it is quite starchy. It can be easily boiled or fried like potatoes and can be a good substitute for them for any meal or dish. Yuca root veggies are commonly consumed either as a snack or one can pair them up or add them with side dishes. This vegetable remains greatly underestimated, as people are not aware whether yuca or cassava root has health benefits or not. This is because of its starchy content. Nutrition experts consider this root veggie may also provide multiple systemic health benefits.
What Are the Nutritional Content of Yuca?
According to the nutrition information provided by the USDA (United States Department of Agriculture) for approximately half a cup or 3.63 ounces of yuca or cassava root (in its raw form), the nutrition content is as follows:
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Fiber: 0.067 ounces.
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Sugars: 0.063 ounces.
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Protein: 0.04 ounces.
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Carbohydrate: 1.37 ounces.
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Fat: 0.010 ounces.
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Sodium: 0.00003 ounces.
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Total Calories: 165 kilocalories.
As one can observe from the above information, this starchy vegetable yields around 1.37 ounces of carbohydrates for a half-cup serving. The majority of carbohydrates in yuca are derived from starch, while around 0.070 ounces of fiber and the remaining 0.063 ounces are derived from naturally occurring sugars.
There is little or negligible fat, which is less than 0.017 ounces in a half-cup serving of yuca root veggie. Yuca is often cooked by using added fats (monounsaturated fat oils preferred), which is good for incorporating some heart-healthy fat into the meals.
Yuca provides minimal protein, with 0.049 ounces in a half-cup serving. One can also find trace amounts of 18 different amino acids in yuca, making it a source of smaller but diverse proteins. Additionally, this root vegetable also comprises choline, vitamin A, folate, vitamin C, magnesium, and calcium. with the potassium content being particularly high ( known for its cardioprotective effect ). Yuca is also heart healthy because, apart from its potassium content, vitamin C and folate present in it are vital nutrients that prevent the risk of developing cardiovascular diseases.
What Are the Health Benefits of Yuca?
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Many nutrition experts recommend choosing yuca as a cardioprotective or heart-healthy vegetable in place of other tubers such as potatoes or even rice or wheat flour dishes. This is because it can boost the daily value of potassium intake one requires to sustain cardiovascular health. Hence, it is a good substitute for other starch forms and veggies.
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.Vitamin C present in yuca acts not only as an antioxidant but also as an essential precursor to the formation of collagen. This plays a key role in maintaining skin health. Vitamin C may also help in oral and epithelial (skin) wound healing.
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Nutritional research shows that yuca, when combined with other fruits and vegetables full of anti-oxidants daily can boost the immune system of your body. The consumption of yuca is beneficial after injury or infection for these reasons.
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Medical and nutrition surveys show that consumption of yuca improves vitamin A status in many countries that rely primarily on cassava root/yuca as a staple food. Scientists have now successfully produced different types of fortified varieties that are high in carotenoids or vitamin A content. These fortified vegetable or yuca varieties can help prevent age-related macular degeneration and promote eye health on a public health basis or at a community level.
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Cassava roots/yuca in several countries are also fortified with iron to reduce malnutrition. This can be helpful, particularly in specific conditions like iron deficiency anemia in pregnant women, lactating women, and children. Adding iron to cassava root boosts plant-based iron absorption because of its rich vitamin C content. On a public health scale or community level, this can help prevent a range of conditions amongst this predisposing population or individuals, such as children born with birth defects and poor immunity or malnutrition.
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Many starchy foods, such as bread, oatmeal, sweet potatoes, and rice, are recommended by health experts and professional healthcare providers during the lactation phase to boost milk. Cassava root or yuca serves as a complex carbohydrate source for gaining both starch and energy apart from boosting breast milk production during lactation. According to a medical survey conducted on women in the region of Sierra Leone the sauce from cassava plant leaves and tubers can be used for boosting the breastmilk supply.
The commercial use of Yuca can easily serve as a cardioprotective substitute for potato or corn starch. It is also used in the pharmaceutical industry for supplement manufacturing and as a common starchy ingredient in baby foods because of its non-allergenic potential.
What Are the Possible Allergic Reactions?
Though allergies are quite rare to this vegetable, in case you or your loved ones suspect an allergic reaction soon after yuca consumption, contact the healthcare provider for evaluation. Raw yuca consumption is linked to the release of cyanogenic compounds that can cause neurotoxicity. Hence cassava root or yuca should always be soaked and dried in the sun, or then subsequently grated, roasted, boiled, or fermented. Hence, it is safe to consume yuca varieties only commercially after they undergo thorough processing.
How to Use Yuca?
While selecting the yuca veggie, one should look for a reddish-brown color and club-shaped appearance. It should appear both firm and without blemishes. It is wiser to always wash yuca vegetables before preparing them. Wash it thoroughly by rinsing it under running water and one can then peel it and cook with it. One can store yuca in the refrigerator submerged in water (where it will last this way for a few days or in a cool dry place where it may last up to a week).
As the starchy taste and texture of this root veggie are quite similar to potatoes, one can use it as a healthy substitute for all potato recipes. It is also slightly sweeter and nuttier than potato. So one can fry it too when they want a healthier alternative to a French fried potato. One can easily experiment with this vegetable by mashing it or roasting its roots. Yuca is also ground commercially to produce baked items like bread, can be used for chip manufacturing, or can be boiled to make tapioca.
Conclusion:
Yuca or cassava root is a perfect root vegetable that can serve as an excellent and healthier substitute for starchy foods like potatoes. Also, the fortified forms of this vegetable are beneficial on a public health scale because of its cardioprotective effect, high nutrient density, and carotenoid content.
